Public Whiteboard

Components

Bench Press

KB Chainsaw Row

Metcon

Settings

Workout

Tuesday - 07/05/22 | Strength & Power - Push + Pull

Strength Balance Super Set

Horizontal Push + Pull

A1: Bench Press (4x6@70-75%)

Bench Press

A2: KB Chainsaw Row (4x 8-10/Arm)

*Aiming to work heavier than 6/21st 3x10-12

Metcon

Max Aerobic Power Intervals

Metcon (AMRAP - Rounds and Reps)

5 sets
1:30 Running Clock
10/7 Air Bike Cals*
AMRAP with time Left**
5 Hang Power Cleans (135/95)|(115/75)|(95/65)
10 Hand Release Push-ups
1:30 Rest

*Goal for Bike should be 30sec or faster, HARD 45sec time cap. Adjust Cals as needed.

**Carry an on-running count for Hang PC and Push-up after the Bike. Pick up each new set from where you last got caught.

(Score is Hang Power Clean and Push-up total Rounds + Reps)

Whiteboard:

Tuesday, July 05, 2022

Male Clients